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carol@inkwellcoaching.com

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October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

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Food, Health
September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

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Food, Health
September 18, 2025

When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and ev

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Health, Hope
September 11, 2025

How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bis

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Food, Health, Hope
September 4, 2025

Mr. Corn Visits Indiana

It’s that time of year again when my dear cousin, Roger, visits from Florida. He visits now because the sweet corn is amazing here in Indiana. For y

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Blog
August 28, 2025

7 Late Summer Wellness Tips

The nights and days are cooler. Darkness comes earlier. The sky looks like fall. I even saw some leaves in Michigan that had turned brilliant red. How

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Blog
August 21, 2025

What to Do with All That Zucchini

Yesterday, my friend Lisa presented me with a zucchini that looked as though it had taken growth hormones. It was gigantic! She told me that she grate

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Food, Fun, Health
August 14, 2025

Echoes of Summer

Can you feel the shift? The days are steamy–yet the calendar is getting a bit crowded with commitments that pair better with the cooler days of

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Food, Fun, Health
August 7, 2025

August Anxiety. Sunscreen vs. School Bells

This time of year, I feel a mixture of emotions. On the one hand, summer is in full swing. The flowers are thriving, temperatures still soar, and ther

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Family, Health, Personal Development
July 30, 2025

Recharging After Your Vacation

Have you ever returned home from a vacation and thought to yourself, “Gee, I could use a vacation.”? I know I have. It seems wrong. We have such a

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Food, Health

How to Stop “Night Worrying”

April 10, 2025
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Health

Ever find yourself lying in bed, staring at the ceiling while your mind races through tomorrow’s to-do list, replaying conversations, or wondering if you forgot to pay a bill? You’re not alone.

The result: Instead of enjoying a deep slumber, we start chewing on our anxieties—but without solving or effectively processing anything.

For many adults, getting quality sleep is more about quieting the mind than counting sheep.

One simple, effective tool? The bedtime brain dump. It’s not fancy, and it doesn’t require a special app. All you need is a pen, a few minutes, and the willingness to let your thoughts spill onto paper. Here’s an example of how it works—and why it can help you sleep more soundly tonight. 

Brain Dump – Just Before Bed

  • Respond to Jim’s email before lunch.
  • The boss wants to talk to me. Will I lose my job?
  • That new neighbor’s dog has a funny bark.
  • What was that quote I liked from the podcast this morning?
  • Should I switch to decaf after lunch?
  • I miss biking—should pull mine out this weekend.
  • I’m trying to cram too much into my days and need to cut back on something.
  • Buy dog food tomorrow and pick up a birthday card for Lisa.

Your brain was designed to think—but it doesn’t have to do it all night long. Even thoughts that seem silly or disconnected can weigh on the mind.  A quick brain dump before bed can be the release valve your mind needs to stop spinning and settle down.

Simple, right?

It can work really well, but the biggest challenge: Getting yourself to actually do it.

Call it a 14-day challenge that takes just five minutes a night. That tiny time investment could save you a whole lot of tossing and turning.

Of course, like anything, maybe it’ll work for you—and maybe it won’t. But there’s only one way to know for sure.

So, grab a notebook, keep it by your nightstand, and give yourself a place to unload your thoughts. (This is also handy if you wake up in the night and think of something you need to remember in the morning.) You might be surprised how much more restful sleep feels when your brain isn’t busy being your overnight assistant. 

✅ Tip: Don’t overthink it. A brain dump isn’t about crafting beautiful sentences—it’s about clearing space. Spelling, grammar, and organization don’t matter here. Just write it out and let it go.

Shoot me an email if you’d like me to send you the Bedtime Brain Dump Worksheet.

**Sweet dreams start with a clear mind.**📝💤

Much love,
Health Coach Carol

“Let gratitude be the pillow upon which you kneel to say your nightly prayer.” –Maya Angelou

Four Cheers for Angelos and a Birthday Recipe to Reel You In

April 2, 2025
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Family, Food, Fun, Health

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in utero to various fruits and vegetables. I listed the health benefits of the produce of the week along with interesting ways to prepare it.

 Produce baby, Angelos, recently celebrated his 4th birthday.

He’s quite the little character. His parents and I would love to have his energy! 

When I asked about his dietary preferences, I was told that he is not a big fan of meat (could be a texture thing) however he loves seafood. Some of his favorites include whitefish, Branzino (a type of whitefish), and shrimp.

One morning he requested shrimp for breakfast. I’m not sure if that happened. Toasted cheese sandwiches are another favorite—even for breakfast.

Angelos is still a huge fan of fruits, vegetables, AND birthday cake—in case you were wondering if he is at all a typical 4-year-old.

Reading Dr. Seuss books with dad are high on the list of favorite things to do. The other day they read ten of them in one sitting.

He is already up to some antics that are a bit disturbing to “Aunt” (Health Coach) Carol. When we arrived at his party, Angelos gave “Uncle” Mr. Non-Compliant a gigantic container of M&M’s.

Really?

Seems as though Mr. NC has a large following that loves to see him maintain his reputation.

That jar of M&M’s had better last him a very long time. I think I need to send him my recent blog on artificial food dyes —not that it would matter.

Happy 4th Birthday, Amazing Angelos!

For those of you who would like to try a whitefish recipe to celebrate little Angelos…

Simple Lemon and Herb Baked Whitefish  

Ingredients:

  • 4 whitefish fillets (such as cod, haddock, whitefish)
  • 2 tablespoons olive oil
  • 1 lemon, sliced thinly
  • 1 teaspoon dried oregano (or fresh herbs like dill or parsley)
  • Salt and pepper to taste 

Instructions:

  1. Preheat your oven to 400°F (200°C). Line a baking sheet or dish with parchment paper or lightly oil it.
  2. Pat the whitefish fillets dry with a paper towel, then place them on the baking sheet.
  3. Drizzle olive oil evenly over each fillet, then season lightly with salt, pepper, and dried oregano.
  4. Arrange lemon slices atop each fillet to infuse a fresh citrus flavor.
  5. Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. Be careful not to overcook.
  6. Serve warm with additional lemon wedges and a sprinkle of fresh herbs if desired.

Whitefish is high in protein and most varieties are rich in selenium, vitamin B12, phosphorus, magnesium, potassium. Choose wild-caught over farm-raised fish to maximize health benefits.

If Angelos is joining you for this fish dinner, he’ll eat at least 2 of the fillets, so plan accordingly.

Much love,
Health Coach Carol

“Birthdays were made for going wild over the people we think are amazing.” — Richelle E. Goodrich

Springtime Tips for Home and Health

March 27, 2025
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Food, Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself, it’s the ideal time for us to shake off winter’s heaviness by tidying up our homes and embracing foods that nourish and rejuvenate.

Eating seasonally helps your body naturally shift from winter to spring. Embrace lighter, fresher foods such as leafy greens (spinach, kale, arugula), vegetables like celery, asparagus, Brussels sprouts, broccoli, and bell peppers, and fruits including berries, apples, lemons, limes, and pears. 

These nutrient-rich foods gently detoxify, enhance digestion, boost immunity, and replenish hydration, energizing your body for the warmer days ahead.

To enhance your spring reset further, consider adding fresh herbs like cilantro or mint to your meals for additional flavor. Sprouts and microgreens are also nutrient powerhouses perfect for topping salads or sandwiches. Incorporating fermented foods like sauerkraut or kefir can support your gut health.

Spring Cleaning Your Space

Refreshing your home can have an equally rejuvenating effect on your mental and emotional health. Tackling one small area at a time makes spring cleaning manageable and satisfying:

  • Oven Refresh: Cleaning the oven can feel daunting, but it’s worth the effort. Last weekend, I tackled mine. I can’t tell you the last time I cleaned it, so it was rather scary. If you’ve been avoiding it, here’s your nudge to get it done—it truly feels like an accomplishment. Mr. Non-Compliant even helped scrape crud off the oven door window. He’s a keeper!
  • Pantry and Fridge Purge: Pick a day to clean out your pantry and another to clean out your refrigerator. It these tasks feel too big, choose only a shelf or two to work on at a time. Check expiration dates, toss expired foods, and make space for fresh, healthy groceries. This activity often inspires healthier eating habits because it reminds you of all your nourishing options.
  • Spice Cabinet Clear-Out: Did you know spices lose potency over time? Toss old spices that have lost their vibrant aroma or color. Replace staples you regularly use and consider introducing new spring-inspired herbs and spices for a fresh flavor twist in your meals.
  • Closet Refresh: Spring is also a wonderful opportunity to refresh your wardrobe. Store away heavy winter items, donate clothes you no longer wear, and bring lighter spring apparel front and center. This simple closet refresh can uplift your mood and streamline your daily routine. 

As you refresh your diet, tidy up your space, and reset your routines, you’ll likely find yourself feeling a bit lighter and ready to ease into spring. Keep in mind that perfection is not the goal—any improvement is a win.

Enjoy this season of renewal.

Much love,
Health Coach Carol

“I am thankful that in a troubled world no calamity can prevent the return of spring.” —Helen Keller

Spring into Spring

March 20, 2025
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Food, Health

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s equator. This gives us almost equal hours of daylight and darkness—a beautiful balance and symbolic fresh start. From this point forward, we will experience more daylight than darkness in each 24-hour day.

I don’t know about you, but I think this is cause for celebration!   

Here are a few ideas.

  1. Create a Seasonal Meal
    Prepare a special meal filled with vibrant spring foods:

         Lemon-Dill Salmon and Spring Vegetables

  • Roasted salmon with lemon and dill
  • Served with roasted asparagus, spring potatoes, and carrots tossed in olive oil and fresh herbs

        Spring Roll Bowls

  • Brown rice or rice noodles
  • Shredded carrots, cucumber, edamame, avocado slices, fresh mint
  • Drizzle with a peanut or almond butter sauce

       Vibrant Spring Salad

  • Mixed greens, sliced radishes, cucumber ribbons, strawberries
  • Toasted almonds or walnuts
  • Homemade honey-lemon vinaigrette
  1. Get Outside & Ground Yourself in Nature
    Enjoy a sunrise or sunset walk within a few days of the equinox to reflect, appreciate nature’s rhythm, and set intentions for spring.
  2. Spring Cleaning for the Mind & Body
    Not just your home—this can mean cleansing your body gently with extra hydration, herbal teas, fresh seasonal foods, or decluttering mental stress with meditation or journaling.
  3. Start Seedlings Indoors
    Plant seeds in small containers indoors, nurturing them until ready for transplanting outdoors. It’s symbolic of your own potential for growth this season.
  4. Set Fresh Intentions
    Write down intentions or affirmations focusing on growth, health, and positivity. Keep them where you’ll see them daily.
  5. Seasonal Floral Arrangement
    Purchase or gather fresh spring flowers and create a small arrangement for your home, symbolizing renewal and new energy.

 Spring into Fitness Challenge

In addition to some form of celebration, I challenge you to shake off winter lethargy and boost energy with a simple, doable fitness challenge for spring (aiming for 20-30 minutes daily):

  • Nature Walk Challenge:
    Commit to walking outdoors daily for the rest of March, observing the seasonal changes along the way.
  • Daily Stretch and Strength Routine:
    Include gentle stretches, yoga poses, or body-weight moves like squats, lunges, and planks to build strength and flexibility.
  • Plant & Move Challenge: 
    Pair gardening with short bursts of exercise. For instance, 15 minutes gardening/yard cleanup combined with a 15-minute walk or yoga practice each day.

What will you commit to this season? Maybe try a variety of fitness practices.

Spring’s arrival is the perfect reminder to refresh our health, mindset, and surroundings.

May your spring equinox bring renewed balance, vibrant health, and joyful energy into your days.

Happy Spring! 🌷✨

Much love,
Health Coach Carol

“Let your joy burst forth like flowers in the spring.” – Unknown

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